Nutrition
Wrewre eloNkwan (mn soup)
• Wrewre soup
Ingredients
– Two medium-sized hard chicken
One small lemon
-Three cups of wrewre (melon seeds)
-Two medium-sized onions
-Four medium-sized tomatoes
-Two tablespoonful of tomato paste
-Six gloves of fresh garlic
-100 grammes of fresh ginger
-One small scotch bonnet pepper
-One sprig of rosemary
A handful of thyme
A handful of sage
Water – about three litres
Salt to taste
Method
Prep the chicken by washing it with lemon juice and removing any remaining feathers.
The lemon juice helps to remove the poultry smell.
Blend one onion, half of the ginger, fresh herbs and garlic together. Use a little bit of water to help with the blending.
Place the chicken in your soup pot and add salt to taste, add the spice blends and the blended onion mixture.
Stir and let it season for about 30 minutes. Also add the rest of the onions, tomatoes, tomato paste and pepper.
Also, slice the remaining ginger and add.
Now prep the (Wrewre) by toasting
it in the oven or dry toasting on the hob.
Before toasting, do check and remove any remaining debris found in it.
When toasting in the oven, pre-heat the oven to 180 degrees Celsius and toast for about 30 minutes. Use a wide oven tray to help spread out the Wrewre for even toasting. Also, stir the (Wrewre) 15minutes into the toasting time to ensure an even toasting.
Start steaming the chicken including everything else in the pot. You may need to add more water to help the chicken to tenderise to your preference.
Once the (wrewre) has browned lightly, remove it from the oven and mill it into a coarse paste.
Extract the (wrewre) milk by blending the coarse paste with water and using a fine sieve to strain it. Repeat this process a couple of times until the water becomes clear and non-milky. Then throw away the chaff. Use about three litres of water for this process.
Now using a finer sieve, re-strain the milky solution a couple of times to remove as much chaff as possible. The result should be silky smooth milk with little or no grits when passed through the fingertips.
Now check on your steaming pot, the vegetables would have softened up, ready to be removed and blended. Check the seasoning of the chicken and correct with salt.
Blend the onion, tomatoes and pepper. Add it into the soup pot, cover and let it simmer for about 10 minutes until a light layer of oil is formed.
Now add the (wrewre)milk to the pot, straining it once more.
Turn up the heat and let the soup simmer for about 20 minutes. Then turn down the heat and let it simmer gently until it is cooked to perfection. This process could take an hour, depending on your heat settings.
Serve the soup hot with fufu, boiled rice, rice balls, boiled yam, boiled potato, boiled ripe plantains or bread or can be eaten on its own.
Source: Puls.com.gh
Nutrition
Health benefits of Star Apple (Alansa)
Known as Alansa in Ghana, the botanical name for the African Star apple is Chrysophyllum albidum.
In recent times, the demand for African star apple is very high because of sweet taste and its benefits.
-It prevents Anemia
-Maintains weight loss
-Anti oxidants rich in vitamin C
-It prevents diabetes
Nutrition
Fufu and Light Soup
Fufu and light soup is a traditional Ghanaian dish; it is delicious food that you won’t want to miss out on when it comes to Ghanaian cuisine.
Light soup is tomato based. Fish, goat, lamb, chicken, beef, or pork can all be used to make this light soup.
Basically, Fufu in Ghana is derived by combining cassava and plantain.
Ingredients
Fresh tomatoes
Beef/Goat meat/ Chicken/ Lamb meat
Fresh fish (tilapia or catfish)
Tomato paste
Chili peppers
2 large onions
3 spoonful of salt
Seasoning
3 teaspoonful of ginger and
garlic
4 fingers of okro
Fufu Ingredients
Fresh cassava
Unripe plantain
How to make Ghana Light Soup
-First of all clean your fish, remove the gills and the innards then rinse in clean water and set aside. Thereafter, wash the meat and equally keep it aside.
-Secondly, blend your ginger, garlic, onion, seasoning cube, salt, and spices, scoop some quantity into the fish and marinate the fish, cover and set aside.
-In a pot containing the meat pour the remaining blended garlic and ginger mixture, add the tomato paste, salt, bay leaf, with more water, cover and cook for about 10 minutes.
-Thirdly, wash your tomatoes, onions, and pepper and remove the stem of pepper, scrap off the onion head.
-Place fresh tomatoes, onions, pepper into a clean pot and pour 1 cup of water into the pot and bring to boil.
-Next is to remove the fresh tomatoes, pepper, and onions from heat and blend. Ensure you don’t discard the boiled water from the tomatoes rather use it to blend the tomatoes; or pour into the meat, add more water.
Finally, bring soup to a simmer over low heat for like 15 minutes then add the fresh fish; clean your okra/ okro and add into the cooking pot, cover and cook to doneness.
Optional: Sieve the soup if you like to get the clear light look of the soup else skip the process.
Light soup is ready.
How to make Ghana Fufu
On the same note, cassava flour can be used in place of fresh cassava tubers.
First of all, peel the skin of your cassava tuber and plantains then boil for about 25-30 minutes to tender.
Secondly, using a mortar and pestle which is the major instrument for local pounding, or use a Yam pounder machine to pound it.
Start with the plantain, thereafter add the cassava, sprinkle some water as you pound for easy pounding until a smooth paste is achieved; Your smooth fufu is ready.
Source: shopafricausa.com
