One essential thing about most prehistoric African recipes like brown ugali is that they are very alkaline and rich in both organic and inorganic nutrients. The alkaline property helps maintain the right PH balance in the body and protect you from diseases, like the dreaded Covid-19, Cancer, among others as well as improve health and vitality.
In this article, I present the Ancient Brown Ugali Recipe —step-by-step preparation, and its health benefits, so that from today you should look for every opportunity to taste it, or even make it your staple food.
Origin of Brown Ugali (And its Health Benefits)
Brown ugali which is a blend of millet and cassava flour is a prehistoric food that originated in Africa and is still extensively consumed in many African countries and around the world.
Both millet and cassava are packed with a nutritional value that top scientists can afford to term as “unique”.(1)
According to the USDA FoodData Central, millet uniquely stands out for containing high starch levels, calcium, B-vitamins, zinc, potassium, magnesium, and fats. A high level of dietary fiber is another health benefit of this wonder millet grains.
Health Benefits of Millet
- Diabetes Management
Millet is a gluten-free grain, contains fiber, and has a low glycemic index. These properties provide an effective way to control diabetes.
A study published in the Frontiers in Plant Science Journal shows that millet is an appropriate dietary element to fight diabetes —not only in Africa but across the world. (2)
- Improve Digestive Health
The Journal of Range Management reports that millet can improve the gastrointestinal system. Millet also eliminates bloating, constipation and cramping. A smooth digestive system will help eliminate or prevent gastrointestinal conditions like Gastric Ulcers.
- Improves Heart Health
Millet is a good source of magnesium, an essential element for reducing blood pressure, hence putting a check on the risk of a heart attack. The high fiber content in millet is also another property that helps lower or eliminates bad cholesterol, hence reducing the dangers of heart diseases.
On the other hand, cassava is a good source of resistant starch which improves the gut’s health. It also contains vitamin C, thiamine, niacin and riboflavin.
Method of Preparing Brown Ugali.
- Heat water in a cooking pot until it boils vigorously with bubbles.
- Pour the millet and cassava flour into the boiling water little by a little while stirring and mixing continuously using a flat cooking stick.
- During the entire process, keep the heat moderate to prevent overheating.
- Keep mixing to remove lumps and make the dough fairly firm
- You will know it is ready from its delicious scent.
- Once it is ready, all you need to do is to transfer it to a wide plate, and serve!
It can be served with beef stew, chicken fry, or fish fry. However, my favorite is to consume it with fermented milk.
The Bottom Line
Brown ugali is a prehistoric food packed with a lot of health benefits derived from both millet and cassava. Millet and cassava produced using organic farming methods bring out the best ancient results. Conventionally grown millet and cassava whereby synthetic chemicals (like pesticides, antibiotics, fertilizers, hormones) are used or genetically modified organisms way, however, will have shortcomings and you should not expect to achieve much health from brown ugali of such millet and cassava.