Agbado owuwu (Corn jollof) with mixed vegetables

By Chinelo Nwagbo
This dish deserves a place of honour in the human diet for a healthy living because it provides a very nutritious and highly complete dish as far as balance diet is concerned. Agbado Owuwu has corn and vegetables as its primary ingredients. Corn also is known as maize is one of the most popular cereals in the world. Corn or maize is one of the most popular cereals in the world and forms the staple food in many countries, including the United States and many African countries. Corn supplies vitamin B1, potassium, soluble and insoluble fiber. It is also rich in phytochemicals which provide protection against many chronic diseases.
Studies have shown that consumption of corn assists in the management of non-insulin dependent diabetes mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in it. Intake of corn helps in cancer prevention. Corn has an emollient (soothing) and protective effect on the lining of the intestinal mucosa and digestive tract; they do not contain gluten, this makes corn salad easily tolerated in the sensitive digestive system and highly beneficial for those suffering from poor digestion or from indigestion. Agbado Owuwu is recommended in weight reducing diet due to its high fiber content. When using this recipe as weight reducing diet, it is advised to use fish, little oil in the process of preparation. Certain precautions must be taken when meat is used in the preparation of Agbado Owuwu  because of some diseases like heart disease, osteoporosis, diabetes, gout, cancers, rheumatic disease, constipation, arteriosclerosis (narrowing/blocking of the artery walls due to fat and cholesterol contents) are caused or aggravated by regular and excessive meat consumption.
Ingredients                 Quantities
Fresh corn                    6 cups
Meat                            ½ kg
Olive oil                        3 cooking spoons
Tomatoes                     4 medium size
Pepper                         4 medium size
Onion                           1 medium bulb
Carrot                          3 medium size
Green pepper               1 medium size
Maggi cubes                 2
Salt                              To taste

Method of preparing corn salad
Wash the corn and boil till soft.
Strain off the water in the pot.
Cut the meat into pieces and wash.
Season with maggi cube, onion, pepper, and salt.
Add the meat stock to the corn and steam for 10 minutes.
Blend the fresh tomatoes and pepper.
Fry the onion and the grounded mixture (tomato and pepper).
Pour the fried stew into the pot containing the corn and allow simmering for another
20 minutes.
Stir and add salt to taste.
Serve the cooked corn on a plate; garnish it with green pepper, chopped carrot and onion slices.