Nutrition
Eto
• Eto
Eto is a local Ghanaian meal made with either yam or cocoyam or riped plantain mashed and mixed with palm oil.
Ingredients
• Riped plantain
• Palm oil
• Groundnut
• Eggs
• Pepper
• Salted fish
• Salt
Instructions
• Peel the plantain and cut into pieces in a bowl
• Add water to it
• Wash and put it in a clean saucepan and put on fire for
it to boil
• Add salt to taste
• Boil the pepper and grind together with onions
• Grind salty fish to smoky flavour
• Add the boiled plantain and mash together
• Add palm oil with fried onions and mix with the mashed plantain
• Garnish with boiled eggs, sliced pear and groundnut
By Serwaa Marfo
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
