Nutrition
Coconut rice
Coconut rice
Ingredients
1 medium-sized dry Coconut
7-8 tablespoonsful of coconut oil
2 cups of rice
2 medium size onions
Salt to taste (to your preference)
2 cups of water
Preparation
Start by grating your coconut
Preheat your saucepan and add your grated coconut
Roast it for five minutes and set aside
Add oil in the saucepan, add your onions when heated
Wash your rice and add to the oil
Add water and salt to taste.
Cover it to boil on a high heat
When it starts boiling, reduce the fire and cook on a medium heat.
When the rice is well cooked, add your roasted coconut and mix well.
Allow it to simmer for 10 to 20 minutes after which the coconut rice would be ready to serve!
Enjoy it with vegetable stew!
Compiled by Elizabeth Agyeibea Ackon
Nutrition
Palm nut soup
Palm nut soup is a Ghanaian dish that can be served with so many foods. It has a rich base of palm nuts combined with tomatoes and various vegetables that makes it very nutritious.
Preparation
Ingredients
– 1 kilogramme of palm nut
– Half kilogramme of beef
-One kilogramme of goat meat
-Three large salmon
-One full tuna
– A handful of turkey berries
-Two large onions
-4 large tomatoes
-3 large garden eggs
– One tin of mackerel
-Ten large peppers
– One large ginger
-2 cloves of garlic
– Four fingers of okro
– Salt to taste
Instructions
-Wash, cook palm nut, turkey berries, and pepper and add salt to it.
-Grind palm nut, turkey berries and pepper with mortar and pestle or mini food processor.
-Wash goat meat, beef, Tuna, salt and put on fire.
– Blend onion, garlic, ginger and tomatoes and pour on the goat meat.
– Add smoked tuna and salmon and okro to the soup.
-Use a spoon or ladle to skim off the surface oil.
-Garnish the soup with the okro or garden eggs as desired.
-Serve with fufu, banku or Omo tuo.
Nutrition
Cucumber and apple smoothie
Ingredients
-Two medium sized cucumber
-Three apples
-Four tablespoonful of honey
-Crushed ice
-Two cups of yoghurt
-One tablespoonful of blended ginger
– One tablespoonful of celery and mint
Preparation
-Wash and slice cucumber, apple into smaller sizes
-Blend until it is smooth
-Add honey and a little water to it
-Add crushed ice and yoghurt
-Blend it till you achieve your desired texture
– Then serve
