4 cups  Water

1 cup   Corn grits

1/8 cup  Vegetable oil

¼ cup  Onions (diced)

1 tsp  Salt

Preparation:

1- In a small non-stick pan, add vegetable oil, onions and tomatoes over medium fire until the tomatoes are soft. 2- Add water, bouillon cube powder, salt.

3- Let boil.

4- Add corn grits. Mix well.

5- Keep stirring until the corn grits have absorbed most of the water.

6- Cover the pan.  Turn heat to low for at least 10 minutes.

 

Serve warm.

 

Bon Appétit!

 

 

 

Fusion Cooking: Papaya Pancake

We all know that most kids love pancake. What better way to add a taste of lakay then when we top pancakes with fruits like papaya. Yummy.

WHY HAITIAN RICE AND BEANS IS A GOOD BALANCE OF FOOD FOR YOUR KIDS .

Finding food with a good nutrient balance is sometimes difficult. We often forget our good habits from Haiti once we get into our very busy lives. Haitian rice and beans is a nutrient dense diet that provides plenty of fiber, protein, minerals, and vitamins as relative to its caloric content. It is good for kids because it contains:

Protein
Research indicates that one cup of Haitian beans and rice when uniformly mixed contains about 20g of protein (The entire bag of the Neliquick Rice and Black beans). This protein content almost halves the protein content which a child would need in a day. Beans and rice are complementary proteins. This means that if both of them are consumed together, they provide the body with all essential amino acids.

Carbohydrate and Fiber
One cup of Haitian beans and rice contains 16 of fiber. A child needs about 22 grams of fiber per day meaning that this food provides almost all of the fiber requirements for children. Fiber ensures that carbohydrate slowly enters into the blood and hence prevents high insulin concentration in the blood.

Fat
Haitian rice and beans food has a relatively low fat content (about 4g per cup). However, due to its high fiber content, the diet provides great satiety. The fat data are taken from the entire bag of the Neliquick Haitian Rice and Beans. Rice and beans contain little to no fat.

Minerals and Vitamins
Haitian rice and beans is a great source of vitamin B complex, iron, potassium, magnesium and foliate. It, therefore, provides a great source of nutrients for prevention of conditions such as marasmus and marasmic kwashiorkor.

Complementary Side
Haitian rice and beans is good because it can be used alongside any desired food. This ensures that the nutritional content of the food can be boosted by the other food. In most cases vegetables are most chosen addition as they supply vitamin A which is deficient in rice and beans.

Disclaimer: Please consult a qualified health or nutrition export for any professional advise. The nutritional profile in this article were taken from the Neliquick Haitian rice and black beans nutrition facts. The amount of nutrient from home cooked rice and black beans may vary slightly as some people use different amount of beans, rice, oil, and other ingredients that may change nutritional profiles.