Description

Yellow gari is a variation of cassava flakes that is enriched with palm oil during its processing, giving it a distinctive yellow color. It is widely consumed in West Africa, particularly in Nigeria, and is packed with energy and several nutrients. Yellow garri is made from cassava, which is rich in carbohydrates, particularly starch. This makes it an excellent source of energy, especially for people with high physical activity levels or those in need of quick energy. The addition of palm oil during the processing of yellow garri adds a source of healthy fats, particularly tocotrienols (a form of vitamin E) and carotenoids such as beta-carotene which converts to vitamin A in the body and it is known to support eye health, prevent macular degeneration, support immune function, and skin health. The presence of unsaturated fats in the palm oil used in yellow garri can help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), thereby supporting heart health and lowering the risk of heart disease.

Yellow gari contains important minerals such as calcium, which is necessary for strong bones and teeth, and potassium, which helps regulate blood pressure and supports heart function. Yellow garri, like regular garri, is naturally gluten-free, making it a good option for people with celiac disease or gluten intolerance. The vitamin E from palm oil acts as an antioxidant, helping protect cells from damage caused by free radicals. This reduces oxidative stress, which is linked to aging and various chronic diseases. Due to its high carbohydrate and fiber content, yellow garri is filling, helping control hunger and reducing the likelihood of overeating. When eaten in moderation, it can be part of a balanced diet for those managing their weight.

How to Prepare Yellow Garri

Once the water reaches a rolling boil, remove the pot from the heat. Gradually sprinkle the yellow garri into the hot water while stirring continuously with a wooden spatula or spoon. If the mixture is too thick, add a little more hot water and stir to the desired consistency. Once the yellow garri (Eba) has reached your desired consistency, serve it with your favorite Nigerian soups such as egusi, vegetable soup, or okra soup.