Connect with us

Lifestyle

The Best Way to Prepare Poundo Yam Flour

Poundo yam

Poundo yam, and hundreds of soups or other dishes, is a Nigerian staple side dish. It is made from yam flour and is a decent substitution for pounded yam made from fresh yam.  It’s clear that the powdered version with the fresh pounded yam is just not the same, but it’s pretty darn near! 

In the orthodox method of using mortar and pestle, the tension and complexity involved in producing pounded yam have led many people to eliminate the meal from the menu of their families. It’s 2020 and not many people are opting for easier ways to do things.

Similarly, particularly during the dry season, yam is pricey, which is if you’re even fortunate to find the decent ones. And again, when you’re living with the landlord or worse off when you have people leaving under you, the sound coming from your beating and pounding could lead to needless quarrels. 

In recent times, the emergence of substitute poundo yam appears to be the way out; a form of powder/flour that produces a similar outcome. It’s a quicker operation and less laborious.

This meal, because of its stretchy texture and very sweet taste, is one of my favorite swallows. Two methods are available to prepare Poundo Yam 

First option

First of all, blend 2 teaspoons of flour with 1⁄4 cup of water to produce a light mixture. 
Combine the flour mixture in a medium pot with 2 cups of water; bring it to a boil. 
Thirdly, pour poundo flour in boiling water gently; minimize heat; stir continuously with a wooden spoon until a strong mass begins to develop. 
Then apply leftover water periodically when stirring, and poke holes to let steam escape and cook the flour. 
Finally, stir until all the water evaporates and a solid lump emerges. The lump should be mild and stretchy to the touch, not too soft or too rough. 
Serve with your favorite broth from Nigeria.

For option

Firstly, add to boiling water one cup of poundo flour. 
Note: Beginning with the same volume of water as the powder is my key tip for producing every morsel. 
Stir until it is a whole solid lump with a wooden spoon. 
Now, the lump would usually be too dense to eat, so add as much as you want to get the consistency you want from the remaining 1⁄2 cup of water. 
Remember to add pieces of water. If you would like, add more than the remaining 1⁄2 cup of water. 
Similarly, just as you cook Semo, Eba, Amala, Starch, and the likes, poundo yam can also be prepared the same way using poundo yam flour. 
In the most stress-free way possible, you will now enjoy baking pounded yam.

 

1 Comment

1 Comment

  1. Pingback: Yoruba Myths: Some Of The Funny Things Our Elders Had Us Beleive As Kids - Spotlightafricamedia

Leave a Reply

Your email address will not be published. Required fields are marked *

Health

Tips for Staying Fit, Heathy and Active in Your Later Years

Aging is a natural part of life, but maintaining health and vitality well into the later years is not only possible, it’s something to actively work toward. Staying fit and active as you age can improve your quality of life, boost your independence, and reduce the risk of chronic diseases. Here’s a guide on how to stay vibrant and energetic as you get older.

1. Stay Physically Active

Engaging in regular exercise is one of the best ways to age healthily. Physical activity helps maintain muscle strength, bone density, balance, and flexibility, reducing the risk of falls and injuries. Here are some recommended types of exercise:

Aerobic Exercise: Walking, swimming, cycling, or dancing can improve cardiovascular health. Aim for at least 150 minutes of moderate aerobic activity each week.

Strength Training: Lifting weights, using resistance bands, or body-weight exercises (like push-ups and squats) help preserve muscle mass and strength.

Flexibility and Balance Exercises: Yoga, tai chi, and stretching exercises enhance balance and flexibility, reducing fall risk and promoting mobility.

2. Eat a Balanced Diet

Good nutrition plays a critical role in aging healthily. Eating a variety of nutrient-rich foods provides essential vitamins, minerals, and antioxidants that help combat age-related health issues.

Focus on Whole Foods: Prioritize fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid highly processed foods, sugary snacks, and excessive salt.

Calcium and Vitamin D: Strong bones are essential as you age. Ensure you get enough calcium (from dairy products, leafy greens, or fortified foods) and vitamin D (from sunlight exposure, fish, or supplements).

Stay Hydrated: Dehydration can become more common as you age, so make it a habit to drink plenty of water throughout the day.

3. Keep Your Mind Active

A healthy mind is just as important as a healthy body. Engaging in mentally stimulating activities can keep your brain sharp and may reduce the risk of cognitive decline.

Challenge Your Brain: Play puzzles, crosswords, chess, or Sudoku. Learning a new skill or taking up a hobby can also stimulate the mind.

Social Interaction: Socializing helps maintain cognitive function. Join clubs, volunteer, or stay connected with friends and family.

Reading and Lifelong Learning: Reading books, taking online courses, or attending workshops keeps your mind engaged and resilient.

4. Prioritize Sleep

Getting enough sleep is crucial for physical and mental well-being. As you age, sleep patterns can change, but maintaining good sleep hygiene is key.

Establish a Routine: Go to bed and wake up at the same time each day, even on weekends.

Create a Comfortable Sleep Environment: Ensure your bedroom is dark, quiet, and cool. Limit screen time before bed to promote better sleep quality.

Address Sleep Issues: If you experience problems such as insomnia or sleep apnea, consult a healthcare provider.

5. Regular Health Check-ups

Preventive care is essential for catching health issues early and maintaining your well-being.

Annual Physical Exams: Visit your doctor for regular check-ups and screenings for conditions like high blood pressure, cholesterol, diabetes, and cancers.

Hearing and Vision Tests: Addressing hearing or vision issues promptly can improve your quality of life and safety.

Vaccinations: Ensure you stay up-to-date with recommended vaccinations, such as flu shots and pneumonia vaccines.

6. Stay Connected and Purposeful

Maintaining strong social ties and a sense of purpose can boost emotional well-being and longevity.

Volunteer Work: Giving back to your community can provide a sense of fulfillment and foster social connections.

Pursue Hobbies: Whether gardening, crafting, cooking, or any other interest, hobbies keep you engaged and fulfilled.

Family Time: Strengthening bonds with family and loved ones contributes to a more satisfying life.

7. Avoid Risky Behaviours

Healthy aging also involves steering clear of habits that can undermine your health.

Don’t Smoke: Quitting smoking at any age can significantly improve your health and increase life expectancy.

Moderate Alcohol Consumption: If you drink alcohol, do so in moderation.

Practice Safety: Use seat belts, wear helmets when cycling, and take steps to prevent falls at home.

Continue Reading

Health

The Art of Solitude: Finding Joy and Creativity in Being Alone

In modern society, being alone often carries a negative stigma. Humans generally place a high premium on social interactions, connectivity, and the pursuit of constant engagement. Yet solitude—the intentional act of spending time alone—has been cherished by thinkers, artists, and spiritual leaders throughout history as a vital pathway to self-discovery, creativity, and mental well-being.

This art of solitude isn’t about isolation or loneliness; it’s about creating space for introspection, growth, and inspiration. In this post, we’ll explore why solitude is essential, how it benefits mental health, creativity, and self-awareness, and ways to embrace alone time in a fulfilling, enriching way.

Why Solitude Matters

Solitude allows you to connect with yourself, unhindered by outside opinions, social expectations, or distractions. Unlike loneliness, which often arises from a lack of connection, solitude is a deliberate choice to be alone. This choice allows us to explore our inner worlds, understand our values, and cultivate resilience.

Consider the experiences of iconic creators and thinkers like Virginia Woolf, Albert Einstein, and Nikola Tesla, who often spoke of solitude as a fundamental part of their work. Woolf referred to her “room of one’s own” as essential for creative women; Einstein credited solitude for helping him ponder deeply on his scientific questions; and Tesla’s quiet time often sparked his innovative ideas. Today, modern psychology recognizes solitude as a powerful tool for personal development and mental health.

Benefits of Embracing Solitude

  1. Enhanced Creativity

Solitude is a blank canvas for the mind to wander, unfettered by external stimuli. When we’re alone, our brains are free to explore thoughts, form connections, and imagine without interruption. Creativity often thrives in these quiet moments because solitude allows us to move beyond surface-level thinking into deeper realms of insight. Studies have shown that solitude improves creative problem-solving, as it fosters a sense of independence and curiosity.

  1. Self-Reflection and Growth

Alone time offers a rare chance to reflect on life experiences, achievements, and challenges without judgment or distraction. This self-reflection cultivates a deeper understanding of who we are, what we value, and where we want to go. Regular periods of introspection can also help us recognize negative patterns or toxic habits that may go unnoticed in the hustle of everyday life.

  1. Mental Health Benefits

Solitude can be incredibly healing for the mind. Time alone offers relief from social stressors, over-stimulation, and information overload. It allows us to process emotions without external pressures and helps build coping skills that can reduce anxiety and improve emotional stability. Spending time alone is also a form of self-care, allowing us to recharge and gain perspective. 

  1. Improved Focus and Productivity

In solitude, distractions are minimized, making it easier to focus on meaningful work or projects that require deep concentration. This uninterrupted time allows for a “flow state,” where we’re fully immersed in what we’re doing. Whether it’s writing, painting, coding, or solving a complex problem, solitude provides the focus setting and sustained productivity.

How to Embrace Solitude

For those unaccustomed to spending time alone, embracing solitude may feel uncomfortable initially. But it’s a practice that grows easier—and more rewarding—with time. Here are a few ways to cultivate the art of solitude in your life:

1. Set Aside Dedicated “Alone Time”

Start by setting aside a specific time each day or week for yourself. This could be as simple as 10 minutes in the morning to sit quietly with a cup of coffee, or a couple of hours on a Sunday to read, write, or walk alone. Gradually increase this time as you grow more comfortable with it.

2. Practice Mindfulness or Meditation

Mindfulness and meditation are powerful tools for turning solitude into an enriching experience. Both practices train you to stay present, focus on your thoughts, and observe your inner self without judgment. A few minutes of meditation each day can make solitude feel more intentional and purposeful.

3. Engage in Creative Activities

Use solitude to engage in creative pursuits that bring you joy and satisfaction. Whether it’s painting, writing, playing an instrument, or even cooking, let your alone time be a space for experimentation and self-expression. 

4. Limit Digital Distractions

For solitude to be truly effective, it’s essential to minimize digital distractions. Turn off notifications, avoid social media, and keep your devices on silent during your alone time. This undisturbed quiet enhances focus, promotes relaxation, and fosters genuine engagement with your thoughts.

Continue Reading

Lifestyle

Digital Minimalism: How to Lead a Fulfilling Life with Less Screen Time

Digital Minimalism

As the world gets more hyperconnected and our collective dependence on digital devices reaches feverish proportions, it’s easy to get caught in the endless loop of notifications, social media, and constant digital engagement. However, a growing movement called Digital Minimalism encourages individuals to intentionally reduce screen time and digital clutter, leading to a more fulfilling, focused, and balanced life.

Digital minimalists prioritize meaningful digital interactions, declutter their online spaces, and embrace technology to enhance their real-world experiences, rather than detract from them.

What is Digital Minimalism?

Digital Minimalism is a philosophy where technology is used deliberately, not as a constant distraction. It involves cutting down on unnecessary apps, social media, and devices to focus on activities that truly matter. Instead of using technology passively or out of habit, digital minimalists engage with it mindfully to gain control over their digital needs and not become slaves to it. The goal is not to reject technology entirely but to ensure it serves a purpose and enriches life.

The Impact of Digital Clutter

Many of us feel overwhelmed by the sheer volume of digital content we encounter daily—emails, texts, notifications, and endless scrolling. This digital overload can have several negative effects:

Decreased mental clarity: Constant engagement with digital devices makes it difficult to focus on tasks, leading to reduced productivity and mental exhaustion.

Strained relationships: Over-reliance on screens often reduces meaningful face-to-face interactions, which can weaken personal relationships and limit deep connections.

Diminished life satisfaction: Mindless browsing or scrolling through social media can lead to comparison, anxiety, and a feeling of missing out, all of which negatively impact life satisfaction.

Also Read: What Do You Know About Postpartum Hair Loss?

Steps to Embrace Digital Minimalism

Conduct a Digital Declutter

Start by evaluating your digital habits and identifying areas that create clutter or unnecessary distractions. Delete unused apps, unfollow accounts that don’t inspire or educate you, and clean out your inbox.

Set Screen Time Limits
Many devices have built-in features to help monitor screen time. Set boundaries on how long you can spend on specific apps or on your phone each day. You can also designate specific “phone-free” times like during meals, conversations, or before bed.

Prioritize Intentional Tech Use
Use technology purposefully. Instead of opening your phone out of boredom or habit, make a conscious decision to use it for something specific. For example, if you open Instagram, set a goal like catching up with a friend rather than mindlessly scrolling.

Create Tech-Free Zones
Designate areas in your home, like the bedroom or dining table, as tech-free zones to encourage real-world interactions and promote relaxation away from screens.

Rediscover Analog Activities
Reconnect with non-digital hobbies such as reading physical books, journaling, cooking, or spending time in nature. These activities can offer a greater sense of fulfillment and mindfulness than digital ones.

Practice a Digital Sabbath
Set aside one day a week (or a few hours a day) when you completely disconnect from digital devices. This practice gives your mind a break from the constant stimulation of the digital world and allows you to fully engage with offline experiences.

Benefits of Digital Minimalism
Improved Mental Clarity and Focus
When you reduce digital distractions, you can concentrate better on tasks and hobbies, leading to enhanced creativity and productivity. A decluttered digital life means fewer interruptions and more space for deep work and reflection.

Stronger Relationships
Cutting down on screen time allows for more genuine connections with friends, family, and partners. By being present in conversations and spending quality time together, you strengthen emotional bonds.

Increased Life Satisfaction
Engaging more mindfully with technology helps combat feelings of comparison and inadequacy that can arise from social media. Instead, digital minimalists focus on activities and relationships that bring real joy and satisfaction.

More Time for Meaningful Activities
By eliminating mindless scrolling and excessive screen time, digital minimalism frees up time for hobbies, exercise, and activities that contribute to personal growth and well-being.

Better Sleep and Reduced Stress
Limiting screen time, especially before bed, can improve sleep quality. Moreover, a life with fewer digital distractions often means less mental overload and stress, promoting overall wellness.

Continue Reading

Trending