Posho or Ugali , a staple East African dish , is made from maize flour and water, creating a thick porridge-like consistency . Its origins date back centuries .

Initially a food of necessity, posho has evolved into a beloved side dish, often served alongside various main courses. Its simplicity belies its significance in the cultural and dietary landscape of East Africa, where it remains a symbol of tradition and sustenance.

Ingredients:

- 2 cups maize flour

- 4 cups water

- Salt to taste

Method:

1. In a pot, bring water to a boil over medium heat.

2. Gradually add maize flour to the boiling water while stirring continuously to avoid lumps.

3. Reduce heat to low and simmer, stirring occasionally, until the mixture thickens to a porridge-like consistency, about 10-15 minutes.

4. Add salt to taste and continue to simmer for an additional 5 minutes.

5. Remove from heat and let it cool slightly before serving.

6. Serve posho hot as a side dish alongside your favorite main course.

Nutrition Value:

1. Maize Flour (2 cups):

- Calories: Approximately 800 kcal

- Carbohydrates: Around 176 grams

- Protein: About 20 grams

- Fat: Roughly 4 grams

- Sodium: Negligible

- Cholesterol: None

- Vitamins: Contains vitamin B6, niacin, and folate

- Minerals: Rich in iron, magnesium, and phosphorus

- Nutritional benefits: Maize flour is a good source of complex carbohydrates, providing sustained energy. It also contains essential vitamins and minerals that support overall health, including iron for blood circulation and magnesium for bone health.

2. Water (4 cups):

- Calories: 0 kcal

- Carbohydrates: 0 grams

- Protein: 0 grams

- Fat: 0 grams

- Sodium: 0 mg

- Cholesterol: 0 mg

- Vitamins: None

- Minerals: None

- Nutritional benefits: Water is essential for hydration and aids in various bodily functions, including digestion, circulation, and temperature regulation. It has no calories, making it an ideal base for cooking and a vital component of a healthy diet.

3. Salt (to taste):

- Calories: 0 kcal

- Carbohydrates: 0 grams

- Protein: 0 grams

- Fat: 0 grams

- Sodium: Varies depending on amount used

- Cholesterol: 0 mg

- Vitamins: None

- Minerals: Primarily consists of sodium

- Nutritional benefits: While excessive salt intake can be harmful, salt in moderation adds flavor to dishes and helps enhance the taste of food. It also plays a role in maintaining electrolyte balance and proper nerve function within the body. However, individuals with certain health conditions, such as hypertension, should monitor their salt intake carefully.