Ugali , a beloved East African staple , is a hearty dish made from maize flour and water . Cooked thick , it's often served as a side dish with various meals .

This traditional recipe has deep roots in African culinary history, dating back centuries, and remains a fundamental part of daily meals for many communities across the region. Its simplicity, affordability, and nutritional value have contributed to its enduring popularity and cultural significance.

Ingredients :

- 2 cups maize flour

- 4 cups water

Method:

1. In a saucepan, bring water to a boil.

2. Gradually add maize flour to the boiling water, stirring constantly to avoid lumps.

3. Continue stirring and cooking over medium heat until the mixture thickens and pulls away from the sides of the pan, forming a dense consistency.

4. Once the ugali is cooked, remove it from the heat and let it cool slightly.

5. Serve the ugali warm as a side dish alongside your favorite stew, sauce, or vegetables.

This simple recipe captures the essence of traditional Ugali preparation, offering a delicious taste of East African cuisine.

Nutrition Value:

1. Maize Flour (2 cups):

  - Calories: Approximately 800 kcal

  - Carbohydrates: Around 176 grams

  - Protein: About 20 grams

  - Fat: Less than 5 grams

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins: Contains B vitamins, especially niacin (B3) and folate (B9)

  - Minerals: Good source of iron, magnesium, phosphorus, and zinc

  - Nutritional Benefits: Maize flour is rich in complex carbohydrates, providing sustained energy. It's also a good source of dietary fiber, which aids in digestion and helps maintain bowel regularity. Additionally, it contains essential vitamins and minerals that support overall health, including the proper functioning of the nervous and immune systems.

2. Water (4 cups):

  - Calories: None

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: None

  - Cholesterol: None

  - Vitamins: None

  - Minerals: None

  - Nutritional Benefits: Water is essential for hydration and various physiological functions in the body. It helps regulate body temperature, aids in digestion, transports nutrients and oxygen to cells, and removes waste products. Drinking an adequate amount of water daily is crucial for overall health and well-being.