The popular delicacy BOLE is a very delicious meal known to most cities in the Southern Nigeria particularly, Uyo and Port Harcourt.
Different cities have their various ways of preparing this meal -for the easterners it is the normal roasted tuber of yam and palm oil, for Lagosians it is the roasted plantain accompanied with groundnut and for the Uyo and Port Harcourt people, it is the roasted yam, plantain, fish and Palm oil sauce, lately we have the sweet potato added to this lovely meal.
However, you choose to enjoy this delicious meal is not the center of our discussion, but to know how healthy this meal is.
See the nutritional value and health effect of this delicacy.
The local delicacy Bole (roasted plantain), which is now used as an umbrella term for roasted plantain, yam and fish, is a healthy meal especially when prepared right.
PLANTAIN is a very good source of starch and energy. It contains a high amount of fiber, which aids bowel movements and reduces constipation.
It is also a rich source of Vitamin A, C and B complex including folic acid. Vitamin B and C are very good antioxidants helping to repair damaged tissues and boost body functioning. Plantain is also high in essential minerals as Iron, Magnesium, potassium and calcium. Calcium aids the development of strong bones.
YAM is a very good source of complex carbohydrates and energy. It also contains large amounts of Vitamin B. Other vitamins found in yam are vitamin C and vitamin A.
Yam has been found to be beneficial in the development of healthy looking skin and hair. It is also said to support the female endocrine system and balance the female hormones. Yam has been found to aid fertility as research has shown a high incidence of twinning in areas where yam is well eaten.
Yam has a low “glycemic index” so diabetics can enjoy it, in reasonable proportions. Yam is said to improve cognitive ability, and is also said to prevent cancers such as cancer of the colon. It contains essential minerals necessary for good functioning of the body.
FISH is a low fat, high quality protein, rich in Omega 3 fatty acids (good fatty acids). It is also rich in vitamins A, C and B. Omega 3 fatty acids are not produced in the body so must be gotten from what we eat and fish is a very good source. Omega 3 fatty acids help in the maintenance of a healthy heart by lowering blood pressure, and reducing the risk of sudden death from heart attack, and strokes.
They also aid brain function and good vision. It also has been found to decrease the risk of depression, Alzheimer’s disease, dementia, and arthritis. Fish helps in the maintenance of a good skin, by keeping it supple.
A balanced diet means getting the right types and amounts of food to supply nutrition and energy for maintaining proper body functioning, and support growth and development. Looking at the nutritional contents of this delicacy, it can be seen to contain the necessary types of food groups recommended, though the proportions and the amount per serving would determine if it is a balanced meal or not.
Roasting is a healthy method of cooking, as it limits fat and calorie intake since not much oil is required for roasting. Hence it is highly recommended in weight conscious individuals who wish to maintain a healthy weight. This method of cooking also preserves essential nutrients necessary for body function, without losing the flavor of the food.
During Usen Ndia 2020, the #UyoFoodFestival, participants will have a first-hand access to this sumptuous meal.