Nutrition
Coconut yam porridge
Ingredients
-½ tuber yam
-Leftover stew substitute with fresh pepper mix
-Seasoning
-3 tablespoonfuls of salt
– 3 tablespoonfuls of coconut milk
-Half bottle of palm oil
– 2 tablespoonfuls of pepper
-3 tablespoonfuls of dried shrimp
Preparation
-Add hot boiling water to the dried shrimps and cover for about 10 minutes and then rinse clean with cool water.
-Peel yam and cut into chunks, wash and rinse clean.
-Add yam pieces to a pan and place on medium heat.
Add palm oil, pepper, coconut milk and little water just enough to cover the yam or at the same level as the yam.
-Add seasoning and salt, cover the pan with a lid and leave to cook on low heat.
-After five minutes, add the washed shrimps and continue to cook on low heat till yam is soft.
-Using a wooden ladle, mash yam into pieces but not to puree, leave some yam chunks if you desire.
-Check for salt and seasoning.
-Cook for another three-five minutes and take off the heat.
Source: myactivekitchen.com
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
