Nutrition
Akotonshi (Stuffed crab)
Akotonshi
Akotonshi is a delicious stuffed crab dish that is associated with feasting in Ghana.
The dish is sprinkled with breadcrumbs and placed under a broiler. When served, akotonshi is usually garnished with chopped parsley.
Ingredients
5 large whole crabs or cooked crabbed meat
2 large fresh ginger
3 tablespoonfuls of cooking oil
2 large onion minced
1 tablespoonful of ginger ground
2 large tomatoes finely chopped
1 tablespoonful of tomato paste
1 large green bell peppers finely chopped
1 tablespoonful of ground nut meg
1 tablespoonful of cloves ground
1 tablespoonful of dried thyme leaves
1/2 cup of dried shrimp
1 cup of plain bread crumbs
2 tablespoonfuls of salt
Preparation
-When cooking crabs, clean them and bring a large pot of water to a boil.
-Add in the ginger, cloves and the crab, cook for 15 minutes. Remove crabs and meat, keep shells for plating.
-If using just crab meat mix crab meat with ¼ cup water that has been boiled with the ginger piece and cloves for 15 minutes. Drain water, flake the meat and set aside.
-In a heavy pot, heat oil to medium temperature and add other ingredients in the following sequence, stirring for a minute or so between each: onions, ground ginger, tomatoes, tomato paste, green pepper, cumin, nutmeg, thyme, grains of paradise, paprika, mashed peppers, and dried shrimp.
-Reduce heat and simmer for 4-5 minutes, stirring constantly, until vegetables are cooked.
-Add crab meat and stir another couple of minutes to heat it through. Then spoon the mixture into clean crab shells or ramekins (small individual baking dishes).
-Sprinkle breadcrumbs on top of each crab and toast under an oven broiler, being careful not to let the crumbs scorch. —Source: Pulse.gh
Nutrition
Banku and Okro stew
Ingredients
Banku
-3 cups of corn dough
-2 cups of cassava dough
Salt to taste
Okro Stew
-3 cups of chopped okro
-2 cups garden eggs (chopped)-optional
Palm oil
– Momoni (Salted fish) -optional
-4 medium pieces of smoked salmon
-2 large smoked cowhide/wele
4 large crabs
2 large onions
4 medium sized tomatoes (chopped) – optional
Pepper, ginger, garlic and onion mix (blended together)
Salt to taste
Preparation
Banku
-Three parts of corn dough with two part cassava dough.
-Add some water until the mixture is slightly thick.
-Put it on high heat until the mixture starts to boil and thickens.
-Take a spatula and knead the mixture until the texture is evenly distributed.
-Keep kneading to prevent the dough from forming little hard lumps.
-When your banku is ready, roll into balls and wrap with rubber. Keep them in an air tight container to keep them warm and fresh.
Note: You can test if your banku is ready by putting a little water in the palm of your hand and touch the banku. If it does not stick to your palm it’s ready.
OKRO STEW
-Heat palm oil in a pan and add your sliced onions and momoni. Stir until onions are slightly brown.
-Add pepper and blended ginger, garlic and onion. Allow to simmer.
-Take a clean pan and put in your chopped okro, add water and cook for about eight minutes.
-Check on your simmering sauce and add tomatoes and garden eggs, if you opted for it.
-Add your smoked salmon, cooked wele (it must be precooked to soften it) and crabs. Allow to simmer for 10 minutes.
-Pour in your cooked okro and stir to mix evenly. Add salt to taste. Allow to simmer on low heat for 5 minutes.
-Okro stew is ready. It can be enjoyed with rice or kenkey. But best served with banku.
Nutrition
Benefits of eating okro
Rich in nutrients
Okra is packed with essential nutrients like vitamins A and C, magnesium, potassium, and calcium, which support overall health and vitality.
Supports digestion.
Okra is high in fiber, aiding digestion and preventing constipation. It also supports a healthy gut by promoting the growth of beneficial bacteria.
– Lowers cholesterol levels
The fiber content in okra helps reduce cholesterol absorption, lowering the risk of heart disease and improving overall cardiovascular health.
– Manages blood sugar levels
Okra contains compounds like polyphenols and fiber that help regulate blood sugar levels, making it beneficial for individuals with diabetes or at risk of developing diabetes.
– Boosts immune system
Okra is abundant in vitamin C, an antioxidant that strengthens the immune system and helps protect against illnesses and infections.
– Supports weight loss
Okra’s high fiber content promotes feelings of fullness, prevents overeating, and aids in weight management.
-Enhances vision
Okra is rich in vitamin A, which is essential for good vision. Consuming okra regularly may help prevent age-related macular degeneration and maintain healthy eyesight.
– Anti-inflammatory properties
Okra contains anti-inflammatory compounds that may help reduce inflammation and associated chronic diseases, such as arthritis or heart disease.
– Supports bone health
The vitamin C, calcium, and magnesium in okra are essential for maintaining strong bones and preventing conditions like osteoporosis.
– Improves skin health
The antioxidants in okra, including vitamins A and C, help combat free radicals, improve skin texture, and promote a healthy complexion. They may also aid in the prevention of premature ageing and wrinkles.
Source:ndtv.com
● Weight loss
● Good for pregnant women
● -Regulates blood sugar
● -Aids digestion
● -Dietry fibre
