Jollof Rice
This West African favourite is a prerequisite at parties and special occasions, and in this recipe it’s one of the healthiest meals to eat for a generous supply of the nutrient that keeps skin firm, and protected against sun damage – lycopene. Lycopene is the red nutrient that gives tomatoes, (and other red fruits) their colour, and the more ripe the tomato, the more lycopene it contains. It is concentrated in the skin of the tomato (so it’s important not to consume only peeled plum tomatoes), and lycopene is more readily available in the body when the tomatoes are cooked, so consuming a combination of cooked fresh tomatoes and purees will give you a healthy supply of lycopene.
The nutrient not only quenches free radicals (unstable compounds which damage cells), but also induces the body’s own protection mechanism against inflammation, which is a primary cause of skin ageing. Lycopene is a very strong antioxidant, so it can help your overall health along with preventing damage to collagen, which can lead to plumper, firmer skin. It can help prevent skin discoloration, fine lines and wrinkles, and has been shown in a study to also protect skin from damage caused by UV rays*. This is what really sets lycopene apart from other antioxidants, and it might be a factor as to why African and Caribbean skins are relatively wrinkle-free and firm despite living under the strong sun; could it be due to the tomato-based stew served with rice or cassava that is eaten as a staple almost every day?
I also use Basmati rice instead of long grain. Aged Basmati is called the king of rice because of its distinct flavour, wonderful aroma, and (when it’s steamed properly) its pleasing texture. But to me it achieves its kingly status because of amylose. When it comes to starchy foods they will contain either amylose, or amylopectin starches. Amylopectin is a large, fluffy molecule that the body can easily break down so doesn’t leave you full for a long period of time. It’s found in bread, potatoes, jasmine, risotto and long-grain rice. Amylose is a smaller, denser molecule that the body finds harder to break down so gives you a more sustained source of energy and leaves you fuller for longer. Amylose is found in beans, lentils, chick peas, and basmati rice.
Ingredients
SERVES 4-5
350g fresh tomatoes, chopped, or if cherry tomatoes leave whole.
2 onions, medium – sliced.
1 Scotch bonnet pepper, finely chopped.
1 tbsp tomato puree.
50ml rapeseed or olive oil.
½ teaspoon salt.
1 tsp fresh thyme.
1 dsp curry powder (hot or medium).
2 bay leaves.
500g Basmati rice.
50ml boiled water.
Instructions
Heat oil and add curry powder, onions and Scotch bonnet pepper.
Cook for 5 minutes then add tomatoes and tomato puree, salt, thyme and bay leaves. Cook on a low heat for 25 minutes with the lid on (this is important because you don’t want the liquid to evaporate away).
While the tomatoes are cooking, wash the rice in hot water and leave to drain in a sieve.
Add the rice and 50ml water and bring to the boil for two minutes, then lower the heat and simmer for 8 minutes, but do not open the lid! It’s important to retain the steam.
Let the rice steam with the lid on for a further 10 minutes, then it’s ready to serve.
Reference
S. Grether-Beck, A. Marini, T. Jaenicke, W. Stahl, J. Krutmann, Molecular evidence that oral supplementation with lycopene or lutein protects human skin against ultraviolet radiation: results from a double-blinded, placebo-controlled, crossover study, British Journal of Dermatology, September 2016.