Heart-Healthy Ugali

Elevate your traditional ugali recipe with a heart-healthy twist! This nutritious version swaps refined maize flour for whole grain maize flour, packing in added fiber and nutrients for a wholesome base. Infused with just a teaspoon of olive oil, it offers a boost of beneficial fats without compromising on the authentic, satisfying texture that makes ugali a beloved staple. With a quick prep time of only 5 minutes and a total cook time of 15, it’s an effortless addition to your meal rotation. Serve this warm, hearty dish alongside steamed vegetables, leafy greens, or lean proteins for a balanced, nutrient-rich meal that’s as delicious as it is good for your heart. Perfect for those seeking healthier traditional recipes!

Nutriscore Rating: 74/100

Prep Time:5 mins

Cook Time:15 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 cups Whole grain maize flour (cornmeal)
• 4 cups Water
• 1 teaspoon Olive oil
• 0.25 teaspoons Salt (optional)

Directions

Step 1

In a medium-sized pot, bring the 4 cups of water to a gentle boil over medium heat.

Step 2

Once the water starts boiling, reduce the heat to medium-low and slowly add the whole grain maize flour in small batches, whisking continuously to avoid lumps.

Step 3

As the mixture thickens, switch to a wooden spoon or sturdy spatula and begin stirring vigorously while slowly adding the remaining maize flour.

Step 4

Continue stirring for 7-10 minutes, pressing the mixture against the sides of the pot to ensure the flour is well incorporated and cooked. The ugali should form a dense, dough-like consistency and pull away from the sides of the pot.

Step 5

Stir in 1 teaspoon of olive oil to enhance texture and provide additional heart-healthy fats.

Step 6

If desired, add the optional 1/4 teaspoon of salt for taste, and mix thoroughly.

Step 7

Remove the pot from the heat and let the ugali rest for 1-2 minutes. Shape it into a mound using the wooden spoon or transfer it onto a plate.

Step 8

Serve warm with steamed vegetables, leafy greens, or lean protein for a balanced meal.

Nutrition Facts

Serving size	1215.4 grams (1215.4g)

Amount per serving	% Daily Value*
Calories	1014

Total Fat 23.40g	30%
Saturated Fat 3.60g	18%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 596mg	26%
Total Carbohydrate 190.60g	69%
Dietary Fiber 17.50g	63%
Total Sugars 1.40g
Protein 17.30g	35%

Vitamin D 0IU	0%
Calcium 72mg	6%
Iron 5mg	28%
Potassium 341mg	7%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.2%

Protein: 6.6%

Carbs: 73.2%