Gari fortor

Ingredients

1 cup of Gari

½ cup of Water

3 medium size Tomatoes

1 large Onions

3 large Carrots

3 Green bell pepper

1 tin of Sardine

½ bottle of cooking oil

Powdered pepper

A pinch of Salt

Preparation

Chop your tomatoes, onions, carrot and green pepper into a plate and set aside.

Pour some cooking oil into a pan on fi re.

First put in your onions, then add the toma­toes. Stir and leave it to cook for a while.

Next, add salt and pepper and then stir.

Add your chopped carrot, green bell pepper, sardine and stir.

Pour gari into a bowl, pour a little water on it to soften it.

Add the gari to the sauce on fire and stir till it mixes well. Your garifortor is ready to serve now.

 Health benefits of Gari

 Gari is a good source of carbohydrates, pro­tein, vitamins, and minerals. It is also easy to digest and helps in the reduction of the risk of heart disease and diabetes.

The vitamin A and a compound known as bakarotennya contents in gari which helps to improve the health of one’s eyes, prevents poor eyesight and future blindness. Too much

 of it can worry your eyes though.

Gari also helps in weight loss and contrib­utes to the maintenance of regular bowel movements as well as prevent constipation.

It contributes to the preservation of the intestinal barrier which in turn helps prevent harmful substances from entering the blood stream.