Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Salt. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. It is easy to prepare and nutritious. It’s a low-calorie plan that focuses on the use of meal replacement drinks and weight loss supplements. Stewing. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) 1 big onion bulb. When that feeling hits…I think of the lovable porridge yams. It is also called nuhu, nyoma, yam porridge or cocoyam dish. 6 servings. There are 232 calories in 4 balls of regular sized akara fried in vegetable oil. Beans and yam porridge is a hearty dish enjoyed across the country. Peel off the bark of the yam, slice to serve-able sizes, wash and set aside. A hot plate of yam porridge with acceptable obstructions such as ugba and dry fish, make the heart merry. Nutrition. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Yam pottage/Yam Porridge (Asaro) Recipe – Asaro which is also known as Yam pottage or Yam porridge is a very delicious Yam recipe though it’s eaten by most tribes in Nigeria but it’s more … Yam Porridge Recipe. Calories per serving of Yam Porridge with vegetable 79 calories of Yams, (0.50 cup, cubes) 21 calories of Mixed Vegetables, frozen, (33.33 grams) 20 calories of Palm Oil, (0.17 tbsp) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 9 calories of Mackerel (fish), (3.33 grams) Cover the pot and cook the meat until tender … Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Protein quality is dependent on having all the essential amino acids in the proper proportions. (updated 5/25/18). Standard Cup (about 1.25 cups if using milk tin cup) of pounded yam flour contains 940 calories! If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. In a 6 quart stock pot put the yam chunks, add water to just about an inch below the level of the yam in the pot. 1. The Self NutritionData method and system is covered by U.S. Patent No. A typical target for total Estimated Glycemic Load is 100 or less per day. 2 tablespoon ground crayfish. Add your leafy vegetables and stir very well. … Free online calorie counter and diet plan. Cooking method. 2 Cooking Spoons Palm Oil. CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. One serving of yam porridge contains 277 calories. Recipe Ingredents. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Half tuber of medium yam. Sign Up. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. and Privacy Policy and Cookie Statement Add in 1/2 of the chopped onions, crayfish, bouillon cube and bring to boil. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Ghanaians call it nuhuu or mpotompoto. 0 %--Carbs. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) How can you mash the yam while on fire. Find nutrition facts for over 2,000,000 foods. When cooking porridge, don’t limit yourself to water. Foods that are nutritious without being filling are considered better choices for healthy weight gain. A good warm porridge to nourish the body as well as hydrate the skin, this Millet Porridge with Pumpkin and Chinese Yam is a dish you can eat at any time of the day. Also slice or grind the tomatoes, fresh pepper and a cup of crayfish. 4 peppers and tatashe. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Recipe Yield. When combined with yam, it takes it to a whole new level of awesomeness. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Yam porridge is the combination of fresh Puna yam and tomato sauce. A serving of Asaro contains about 398 calories. It’s mostly enjoyed by most countries in West Africa especially Nigeria. Recipe category. Yam porridge is a simple meal of yam chunks cooked in a pepper sauce with traditional spices, which is enjoyed across West Africa. Add water to just about an inch below the level of the yam in the … 79 calories of Yams, (0.50 cup, cubes) 21 calories of Mixed Vegetables, frozen, (33.33 grams) 20 calories of Palm Oil, (0.17 tbsp) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 9 calories of Mackerel (fish), (3.33 grams) Food Portion Calories Chicken Porridge 1 bowl 214kcal Fish Porridge 1 bowl 261kcal Pork Porridge 1 bowl 362kcal Century Egg Porridge 1 bowl 422kcal Char Siew Rice 1 plate 600kcal Duck Rice 1 plate 706kcal Chicken Rice (with meat) 1 plate 702kcal Fried Rice 1 plate 508kcal Nasi Lemak 1 plate 494kcal Nasi Briyani with Chicken 1 plate 880kcal If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). CALORIC RATIO PYRAMID™ Lose weight by tracking your caloric intake quickly and easily. Calories in Praline Sweet Potato Casserole- Diabetic, Calories in Indian Spiced Yams and Onions, Calories in Roasted Red Pepper and Potato Soup, Calories in FRESH YAMS BAKED IN ORANGE SAUCE, Calories in Spicy Sweet Potatos & Butternut Squash, Calories in mint chocolate chip ice cream. 7,620,531. Recipe instruction. This is a delicious and balanced meal with good fibre from the yam, protein from the fish and take a chance to load up on some vegetables. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Yam, cooked, boiled, drained, or baked, without salt, NUTRIENT BALANCE INDICATOR™ You can lose weight eating your party jollof rice, pounded yam, amala, eba…. Leftover stock or broth makes even better porridge! A serving of cooked, pounded yam contains about 350 calories. If you fry with palm oil, it increases the calorie count a lot. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Yam is one of the most commonly consumed staple food in West Africa. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Yam, cooked, boiled, drained, or baked, without salt, PROTEIN QUALITY Nigerian ASARO ( YAM porridge/Pottage) Ingredient Yam 1/2 medium size tuber* (peeled, washed and cubed) Palm oil (3 Tablespoons) Maggi (2 cubes) 1 teaspoon salt Dried fish (washed) (approximately 1 cup) Blended crayfish About Food Exercise Apps Community Blog Shop Premium. This yam porridge can actually be made in just 20 minutes once you have all the ingredients prepared. Leaf (Nchanwu/Effirin) Fresh vegetable e.g Parsley Pumpkinetc. I am going to give you all the steps you need to make a delicious mpotompoto in Ghana and where ever you are in the world. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. 1 hour. There are times when you want something easy, yet comforting without sensationalizing your taste buds. Calories per serving of Yam Porridge with vegetable 79 calories of Yams, (0.50 cup, cubes) 21 calories of Mixed Vegetables, frozen, (33.33 grams) 20 calories of Palm Oil, (0.17 tbsp) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 9 calories of Mackerel (fish), (3.33 grams) Instructions. Recipe cuisine. Put yam chunks in a 6 quart pot. You can also use the other low calorie foods mentioned above to cook with your rice porridge and make daikon porridge, sweet potato porridge, Chinese yam porridge and etc. Ingredients for Yam Porridge. Your daily values may be higher or lower depending on your calorie needs. The Plantains adds another level of sweetness to this Yam which makes the meal, not just savory but sweet! Yam porridge or Asasro (as I like to call it) is a classic in Nigerian Meals on its own likewise plantain porridge, but the combination of both the Yam and plantains equals to goodness overload. 1/2 Cup of washed and chopped Ugu or Spinach leaves. Half tuber of medium yam. Yam Porridge Preparation Process. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Cooking time. Asaro – Yam pottage, ‘Yam Poh’ or Sese Yams in Cameroon is a one-pot meal that is prepared with either white or yellow yams or any starchy tuber (cocoyam, sweet potatoes, plantains,). CALORIES IN POUNDED YAM. Your yam porridge … 2. Ingredients. Main dish. Put meat, atarodo, crayfish, 1 stock cube, and half tablespoon of salt in a large pot. Note: I used spring onions, green beans and green peppers to make my yam porridge/asaro; you can always switch to your preferred leafy greens. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Yam, cooked, boiled, drained, or baked, without salt. *Percent Daily Values are based on a 2,000 calorie diet. Yam porridge with tomatoes is another version of making yam porridge without palm oil, the yam is immersed in tomato sauce hence the reddish color. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Yam, cooked, boiled, drained, or baked, without salt, NUTRITIONAL TARGET MAP™ The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. 2 Cooking Spoons Palm Oil. Porridge that consists of whole grains, is rich of fiber, both soluble and insoluble fiber. 1 smoked fish (Mackerel/Titus) OR Dry fish. Nigerian Nigerian - Yam Pottage (Asaro or Ebe) Serving Size : 400 g. 277 Cal. Porridge Yams aka Potash, Asaro – An easy one pot meal, made with yams and leafy greens enjoyed throughout West Africa also known as Sese Yams in Cameroon. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Yam, cooked, boiled, drained, or baked, without salt, ESTIMATED GLYCEMIC LOAD™ Add 5 cups of water. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Wash the cut pieces of the yam with clean water and put them inside a pot. 0 %--Fat. The Clean 9 diet: This is a nine-day detox diet for fast weight loss. User Agreement (updated 5/25/18) This is the best potato porridge recipe you can find online. South Western Nigeria. Mpotompoto (yam porridge) is a popular local Ghanaian food which is mainly prepared with yam, cocoyam or potatoes. It is called “Asaro” in the Western part of Nigeria, “Mpotompoto” in Ghana and “Sese yams” in Cameroon. Peel the back of the yam and cut into moderate sizes. Chilli Pepper. It’s a one pot dish which has the essential classes of food such as protein, carbohydrate, fat & oil. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Return the fried tomato and pepper to the yam porridge and stir to incorporate, leave the yam porridge to cook for 5 minutes to absorb the tomato properly. Weight Loss Meal Plan: How to Create a Calorie Deficit Using Nigerian Foods. Use of and/or registration on any portion of this site constitutes acceptance of our Yam, cooked, boiled, drained, or baked, without salt, Source: Nutrient data for this listing was provided by USDA SR-21. Calories per serving of Asaro (Yam Pottage) 116 calories of Plantains, (0.50 cup, mashed) 79 calories of Yams, (0.50 cup, cubes) 60 calories of Oil, tomatoseed, (0.50 tbsp) 29 … Rich of fiber. Wink*. Another thing i really want to understand about this yam porridge is the colour. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) 100ml Palm Oil. The potato can sometimes be replaced with yam or cocoyam. 0 %--Protein. Sweet potatoes tend to have slightly fewer calories per serving than yams. Maagi. 3 medium Tomatoes By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, Footnotes for Yam, cooked, boiled, drained, or baked, without salt, NUTRITION DATA'S OPINION Log In. They also contain a bit more vitamin C and more than triple the amount of … Most people prefer to have their yam porridge/ Pottage … Foods that are both nutritious and filling are considered better choices for weight loss. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. A serving of Asaro contains about 398 calories. Ingredients. 1/2 Cup of washed and chopped Ugu or Spinach leaves. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese. Set the pot over medium-high heat. Calories per serving of Yam Porridge with vegetable. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. 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