Nutrition
Ayikple
Ayikple
Ayikple is one of the delicious and nutritious akple recipe of the Ewes. Ayi in English means (beans). Beans contains protein and fiber that aids in the digestive system of the human being.
Beans also contains antioxidants that prevents chronic diseases. Ayikple is highly nutritious and gives energy.
Ingredients
– 1 cup of red beans
– Roasted corn flour
– 1 coconut
– Pounded/dried Herrings
– Anchovies (Aborbi)
– 1 large onion
– Tomatoes (fresh and paste)
– Ginger and garlic
– Pepper
– Oil (coconut or groundnut oil)
– Salt
– Seasonings
Method
– Wash and cook the red beans until it is well cooked and set it aside.
– In another saucepan, pour oil and chopped onions into it
– Add tomato paste
– Add blended Pepper, garlic and ginger
– Stir well and add salt and seasonings
– Add pounded/dried Herrings
-Add Anchovies (aborbi)
– Stir till the stew is well cooked
– Dish it and set it aside
– Crack coconut and blend it
– Sieve the blended juice
– Add coconut juice to the cooked red beans
– Add water and salt to taste
– Stir and allow to boil
– Add roasted corn flour and stir until it is evenly cooked
– Dish ayikple out and serve with the stew
Nutrition
Kaaweku
Kaaweku
Kwaaweku is a staple food for royals in Ada. The name ‘Kaaweku’ is derived from two syllables – Kaawe which means crab in the Ada language and ‘Ku’ which is taken from ‘banku’ because of its preparation which is similar to that of banku.
In other languages, this food made from roasted corn flour and palm nut soup has different names with the most common being ‘Apapransa’ as it is called by the Akans. In the Ewe language, it is called, Dzemkpl3, and in Ga, it is called ‘Akplijii’.
Ingredients
-1kilogram of palm nut extract
-2 large onions
-4 large peppers
– 3 large tomatoes
-Two tablespoonfuls of grinded ginger
-Two tablespoonfuls of garlic
– Half cup of roasted corn flour
– Fish/meat
-Momone
-Two tablespoonfuls of powdered shrimps
-Smoked salmon
-3 large crabs
Three tablespoonfuls of salt
Preparation
-Prepare the meat or fish to be used
-Season with your choice of seasonings, add blended onions, garlic, ginger if preferred
-Add salt to taste
-Allow fish/meat to steam for about 5-10 minutes
-Blend tomatoes and pepper
-Add to the steamed meat or fish
-Dilute palm nut extract with warm water and put on fire to boil.
– Dilute and melt the palm extract in warm water.
– Strain the palm nut extract to meat.
-Add crab after 5 minutes
-Allow soup to boil/ cook for 15- 25minutes (Normally ready when the palm oil separates to the top. Also, taste to see if the fresh taste of the palm is completely gone).
When Palm nut soup is ready, proceed to Kaaweku preparation
-Scoop about eight ladles into a separate saucepan
-Add about 9-10 tablespoonful of the cornmeal gradually and a spoonful at a time, stirring the mixture at the same time and continuously till desired pasty texture as achieved and all lumps are completely dissolved.
-Add a scoop of soup and allow to steam for a couple of minutes.
– Serve into your bowl, garnishing with the crab on top, and enjoy. Soure: Ghanafoods.com
Nutrition
Dietary management of rheumatoid arthritis
Green-cabbage
In this new chapter, we will be discussing how we can manage rheumatoid arthritis with our diet.
Rheumatoid arthritis (RA) is an autoimmune inflammatory disease of the joints. Autoimmune means that the body’s disease fighting system attacks the person’s own body cells.
The main cause is unknown. Rogue molecules cause the cartilage to break down, and the result is throbbing, warm, stiff, and swollen joints. Over time, it even exceeds the joints and damage the bones.
Rheumatoid arthritis is more common in women and has several features that makes it different from other kinds of arthritis. For example, a person with rheumatoid arthritis may feel tired, have occasional fevers, and generally not feel well. And unlike osteoarthritis, pain and stiffness is worse in the morning while pain and swelling of osteoarthritis is worse in the evening.
Management is mostly pain medications and immunosuppressant but the role of diet cannot be over looked.
Foods to include
Anthocyanin rich foods such as; red grapes, cranberries, cherries and cabbage.
Copper rich foods such as; crab, mushroom, spinach, and beans.
Omega-3 fatty acid rich foods such as; salmon, flaxseed, anchovies, and sardines.
Vitamin E rich foods such as; almonds, avocado, red bell peppers, and peanut butter.
Foods to avoid
Red meat such as; beef, mutton, and chevon.
Gluten containing products such as; wheat.
Refined carbohydrates and processed foods such as; pastries, certain cereals, and white rice.
Lifestyle modification
Modifying our lifestyle from a predominantly sedentary lifestyle to incorporating exercises like going for walks, jogging, and riding bicycles, as well as avoiding late-night high-calorie meals, excessive alcohol intake, and cigarette smoking will serve to prolong our healthy life and prevent rheumatoid arthritis from being our burden.
In conclusion, rheumatoid arthritis can be difficult to cope with psychologically, due to its autoimmune nature. But let us always remain steadfast with the simple ways of managing it; a balanced diet rich in anti-inflammatory nutrients, alongside regular exercise and healthy lifestyle choices, will help manage symptoms and reduce the impact of rheumatoid arthritis.
The writer Dr Bernice Korkor Asare is the CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail: holistichealthconsultgh@gmail.com
