Nutrition
Corn flour doughnut (Banfo bisi or Awiesu)
• Awiesu or Banfo Bisi
Corn flour doughnut locally known as banfo bissi is a Ghanaian snack mainly filled with carbohydrates and other nutrients.
The snack has a crunchy exterior and soft in the middle when freshly fried, however, it hardens up when cold.
Ingredients
200grammes of milled corn flour
25grammes of caster sugar
Pinch of nutmeg
100millemetres of water
500millemetres of sunflower oil
80grammes of roasted peeled peanuts
Method
-Mix water and 100grammes of the milled corn flour in a saucepan and place on medium heat.
– Mix the corn flour and water till mixture forms a hard smooth paste. This should take about 8-10 minutes.
-In a bowl, mix the remaining
100grammes of corn flour, sugar and nutmeg together.
-Transfer the hot dough into the dry corn mixture and mix everything till well combined.
-With clean hands, scoop a handful of the corn dough mixture and roll it in-between your palm to form an oblong shape.
-Insert a few groundnuts into each shaped corn dough and set aside.
-Pour the sunflower oil into a saucepan and place it on medium heat.
-Test whetheroil is hot by dropping a little corn dough into the oil. If it sizzles, oil is ready.
– Fry each corn doughnut till it is golden brown and drain off any excess oil on a blotted kitchen paper.
– Serve immediately with groundnuts and a glass of cold juice.
Source: Pulse.com.gh
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
