Yam Porridge Recipe. South Western Nigeria. Cooking method. 79 calories of Yams, (0.50 cup, cubes) 21 calories of Mixed Vegetables, frozen, (33.33 grams) 20 calories of Palm Oil, (0.17 tbsp) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 9 calories of Mackerel (fish), (3.33 grams) 1 smoked fish (Mackerel/Titus) OR Dry fish. It’s a one pot dish which has the essential classes of food such as protein, carbohydrate, fat & oil. When combined with yam, it takes it to a whole new level of awesomeness. Put yam chunks in a 6 quart pot. 1/2 Cup of washed and chopped Ugu or Spinach leaves. Salt. Food Portion Calories Chicken Porridge 1 bowl 214kcal Fish Porridge 1 bowl 261kcal Pork Porridge 1 bowl 362kcal Century Egg Porridge 1 bowl 422kcal Char Siew Rice 1 plate 600kcal Duck Rice 1 plate 706kcal Chicken Rice (with meat) 1 plate 702kcal Fried Rice 1 plate 508kcal Nasi Lemak 1 plate 494kcal Nasi Briyani with Chicken 1 plate 880kcal User Agreement (updated 5/25/18) 0 %--Carbs. A typical target for total Estimated Glycemic Load is 100 or less per day. Yam, cooked, boiled, drained, or baked, without salt, Source: Nutrient data for this listing was provided by USDA SR-21. This is a delicious and balanced meal with good fibre from the yam, protein from the fish and take a chance to load up on some vegetables. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Another thing i really want to understand about this yam porridge is the colour. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Ingredients for Yam Porridge. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. I am going to give you all the steps you need to make a delicious mpotompoto in Ghana and where ever you are in the world. Recipe Ingredents. One serving of yam porridge contains 277 calories. Most people prefer to have their yam porridge/ Pottage … There are 232 calories in 4 balls of regular sized akara fried in vegetable oil. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) 2 Cooking Spoons Palm Oil. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. Yam pottage/Yam Porridge (Asaro) Recipe – Asaro which is also known as Yam pottage or Yam porridge is a very delicious Yam recipe though it’s eaten by most tribes in Nigeria but it’s more … 7,620,531. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Add in 1/2 of the chopped onions, crayfish, bouillon cube and bring to boil. Half tuber of medium yam. A hot plate of yam porridge with acceptable obstructions such as ugba and dry fish, make the heart merry. It is called “Asaro” in the Western part of Nigeria, “Mpotompoto” in Ghana and “Sese yams” in Cameroon. Peel the back of the yam and cut into moderate sizes. Maagi. Leftover stock or broth makes even better porridge! You can also use the other low calorie foods mentioned above to cook with your rice porridge and make daikon porridge, sweet potato porridge, Chinese yam porridge and etc. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Calories in Praline Sweet Potato Casserole- Diabetic, Calories in Indian Spiced Yams and Onions, Calories in Roasted Red Pepper and Potato Soup, Calories in FRESH YAMS BAKED IN ORANGE SAUCE, Calories in Spicy Sweet Potatos & Butternut Squash, Calories in mint chocolate chip ice cream. Put meat, atarodo, crayfish, 1 stock cube, and half tablespoon of salt in a large pot. It’s mostly enjoyed by most countries in West Africa especially Nigeria. Calories per serving of Yam Porridge with vegetable. Standard Cup (about 1.25 cups if using milk tin cup) of pounded yam flour contains 940 calories! If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. The potato can sometimes be replaced with yam or cocoyam. Cooking time. Ingredients. Sweet potatoes tend to have slightly fewer calories per serving than yams. There are times when you want something easy, yet comforting without sensationalizing your taste buds. Return the fried tomato and pepper to the yam porridge and stir to incorporate, leave the yam porridge to cook for 5 minutes to absorb the tomato properly. Yam porridge with tomatoes is another version of making yam porridge without palm oil, the yam is immersed in tomato sauce hence the reddish color. If you fry with palm oil, it increases the calorie count a lot. and Privacy Policy and Cookie Statement Recipe category. Recipe cuisine. Add your leafy vegetables and stir very well. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) When cooking porridge, don’t limit yourself to water. A good warm porridge to nourish the body as well as hydrate the skin, this Millet Porridge with Pumpkin and Chinese Yam is a dish you can eat at any time of the day. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. 1. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Yam, cooked, boiled, drained, or baked, without salt, NUTRIENT BALANCE INDICATOR™ This yam porridge can actually be made in just 20 minutes once you have all the ingredients prepared. Log In. Add 5 cups of water. 100ml Palm Oil. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Yam, cooked, boiled, drained, or baked, without salt. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Recipe instruction. 4 peppers and tatashe. Mpotompoto (yam porridge) is a popular local Ghanaian food which is mainly prepared with yam, cocoyam or potatoes. Main dish. 6 servings. Add water to just about an inch below the level of the yam in the … Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Your yam porridge … In a 6 quart stock pot put the yam chunks, add water to just about an inch below the level of the yam in the pot. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Yam porridge or Asasro (as I like to call it) is a classic in Nigerian Meals on its own likewise plantain porridge, but the combination of both the Yam and plantains equals to goodness overload. Beans and yam porridge is a hearty dish enjoyed across the country. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). It is also called nuhu, nyoma, yam porridge or cocoyam dish. Weight Loss Meal Plan: How to Create a Calorie Deficit Using Nigerian Foods. They also contain a bit more vitamin C and more than triple the amount of … Ingredients. Half tuber of medium yam. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. (updated 5/25/18). If you have diabetes or metabolic syndrome, you might want to aim a little lower. Porridge that consists of whole grains, is rich of fiber, both soluble and insoluble fiber. Use of and/or registration on any portion of this site constitutes acceptance of our Yam porridge is the combination of fresh Puna yam and tomato sauce. 1/2 Cup of washed and chopped Ugu or Spinach leaves. Find nutrition facts for over 2,000,000 foods. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Yam, cooked, boiled, drained, or baked, without salt, ESTIMATED GLYCEMIC LOAD™ A serving of Asaro contains about 398 calories. The Plantains adds another level of sweetness to this Yam which makes the meal, not just savory but sweet! Yam is one of the most commonly consumed staple food in West Africa. Wash the cut pieces of the yam with clean water and put them inside a pot. A serving of cooked, pounded yam contains about 350 calories. Peel off the bark of the yam, slice to serve-able sizes, wash and set aside. Foods that are nutritious without being filling are considered better choices for healthy weight gain. CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Also slice or grind the tomatoes, fresh pepper and a cup of crayfish. 2 tablespoon ground crayfish. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Nigerian ASARO ( YAM porridge/Pottage) Ingredient Yam 1/2 medium size tuber* (peeled, washed and cubed) Palm oil (3 Tablespoons) Maggi (2 cubes) 1 teaspoon salt Dried fish (washed) (approximately 1 cup) Blended crayfish About Food Exercise Apps Community Blog Shop Premium. Leaf (Nchanwu/Effirin) Fresh vegetable e.g Parsley Pumpkinetc. Note: I used spring onions, green beans and green peppers to make my yam porridge/asaro; you can always switch to your preferred leafy greens. Porridge Yams aka Potash, Asaro – An easy one pot meal, made with yams and leafy greens enjoyed throughout West Africa also known as Sese Yams in Cameroon. *Percent Daily Values are based on a 2,000 calorie diet. Rich of fiber. Nigerian Nigerian - Yam Pottage (Asaro or Ebe) Serving Size : 400 g. 277 Cal. Asaro – Yam pottage, ‘Yam Poh’ or Sese Yams in Cameroon is a one-pot meal that is prepared with either white or yellow yams or any starchy tuber (cocoyam, sweet potatoes, plantains,). The Self NutritionData method and system is covered by U.S. Patent No. Calories per serving of Yam Porridge with vegetable 79 calories of Yams, (0.50 cup, cubes) 21 calories of Mixed Vegetables, frozen, (33.33 grams) 20 calories of Palm Oil, (0.17 tbsp) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 9 calories of Mackerel (fish), (3.33 grams) Cover the pot and cook the meat until tender … Yam Porridge Preparation Process. 2 Cooking Spoons Palm Oil. CALORIC RATIO PYRAMID™ 1 hour. Calories per serving of Yam Porridge with vegetable 79 calories of Yams, (0.50 cup, cubes) 21 calories of Mixed Vegetables, frozen, (33.33 grams) 20 calories of Palm Oil, (0.17 tbsp) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 9 calories of Mackerel (fish), (3.33 grams) Instructions. 3 medium Tomatoes Yam porridge is a simple meal of yam chunks cooked in a pepper sauce with traditional spices, which is enjoyed across West Africa. It’s a low-calorie plan that focuses on the use of meal replacement drinks and weight loss supplements. 1 big onion bulb. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Chilli Pepper. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Yam, cooked, boiled, drained, or baked, without salt, PROTEIN QUALITY Foods that are both nutritious and filling are considered better choices for weight loss. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Yam, cooked, boiled, drained, or baked, without salt, NUTRITIONAL TARGET MAP™ CALORIES IN POUNDED YAM. When that feeling hits…I think of the lovable porridge yams. Free online calorie counter and diet plan. And set aside quart pot yourself to water of yam chunks cooked in a 6 quart pot of. Onions, crayfish, bouillon cube and bring to boil and chopped Ugu or Spinach leaves: 400 g. Cal... Commonly consumed staple food in West Africa staple food in West Africa recipe you lose... 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