Energy-Giving Arrow Root, Sweet Potato Pattie

With the exam period in schools, colleges and universities here with us, good energetic meals, especially breakfast, are important. This is the period that precedes the festive season, which is filled with lots of activities that also require good health and energy. An energy-filled breakfast gives you the strength to kick start your day and ensures that all your body parts function at their best. Sources of this much-needed energy do not need to be expensive. It is readily available in traditional Kenyan foods prepared in a different way to make them interesting to the children who are particularly attracted to modern dishes full of refined sugar and often lead to poor and unhealthy eating habits. Kenyan grown sweet potatoes and arrowroots coated with energy giving cereals make patties that have a sausage feel and taste. These may simply be called arrowroot, sweet potato cakes.

Ingredients:

(Makes 8 pieces of 50g patties)

1 medium sweet potato, cleaned and peeled

1 medium arrow root, cleaned and peeled

40g energy cereals, squeezed into crumbs

A little milk, warm

1-tablespoon margarine

½ cup liquid oil

1 egg, slightly beaten

Seasoning: 1-cup all-purpose flour

Directions:

1. Boil the arrowroot and sweet potato in enough water until cooked. Drain water and mash the two adding the warm milk and margarine until smooth and fluffy. Adjust seasoning as you find necessary.

2. Roll them in 50g balls and pat them into small patties or cakes

3. In three separate plates, put the flour, egg and cereal crumbs

4. Dust the patties in the flour, then deep in the egg and finally coat with the cereal crumbs.

5. Place the oil in a pan and heat until very hot. Pan-fry the patties, making sure they get a good golden brown colour on both sides.

6. Serve hot during breakfast or as the starch in other meals. Boiled maize on the cob on the side would be very good to boast your energy for the day.

NUTRITION TIP

Avoid adding salt to the above cakes if possible. The cereals have a very good sugary taste, which should do with the cakes. Salt should also be avoided where possible because of its health implications to our bodies.

KITCHEN SAFETY

In recent times fires have caused great damage and loss of both property and life. So as we approach the festive season you should know a few things that could help you and your family to stay safe. Most fires are caused by poor judgment, human error, ignorance and failure to follow instructions. Almost all fires can be prevented; learn what you can do to prevent the fire, know how fire is caused, report or repair any unsafe conditions, practice good housekeeping and learn all emergency procedures.

Do a basic fire checklist in your kitchen and ensure:

1. No unnecessary accumulation of rubbish.

2. All flammables are well contained, safely stored with no breakages or spills.

3. Working areas are neat and tidy i.e. good house keeping.

4. Your kitchen wiring and equipments are well connected and earthed.

5. Combustibles are kept away from heat.

6. No smoking in the kitchen or anywhere near.

7. Proper ventilation because of high waste and fumes.

8. You have the right extinguishers; well marked and inspected at least every six months to make sure they are working.

9. Make sure exits and passageways are always clear.