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.

 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