POSHO; A Carbohydrate Rich Food- Ugali in Swahili


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Posho which is popularly known as Ugali in swahali is a type of meal got from maize’s flour, prepared in several countries a cross the world is packed with carbohydrates content.

Sometimes it is mixed with cassava to make a meal and it’s most popular in schools, prisons, police and, Army institutions as it is less expensive and simple to cook.

The Ingredients of posho

Water and Maize flour

How to prepare posho

Pour water in a heavy saucepan, let it boil, add a handful of maize flour into the boiling water.Use a flat wooden spoon (mingling stick), stir the mixture to form porridge- like consistency. Continue adding the maize flour a little at a time while pressing to the side of the pan to remove the lumps.

When lumps are over stop and let it cook for about ten minutes

Form the mixture into a round shape by bringing it together from the sides of the pan.

Transfer to a plate

Form or cut it into any shape you want, it can be round, triangular or small square shapes.

It can be served with any sauce of your liking. Fish, smoked meat, greens, roasted chicken, beans, pasted meat in g-nuts whatever you enjoy it best with.


Benefits of eating posho:

Healthy growth and great minds for children in schools;

  • An antioxidant.
  • Protects the heart.
  • Reduces blood pressure.
  • Helps to manage weight.
  • lowers the bad cholesterol levels
  • Have anti-diabetic properties.
  •  Relieves diarrhea.

Nutrients in posho includes carbs 90 g, dietary fiber 4g, fat 7g,

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