Nutrition
Home-made tomato puree
Tomatoe Puree
Tomato is an ingredient often used in our homes. When tomato is in season, it is advisable to make a puree with it.
This can be made in bulk and kept in the freezer for future use.
Ingredients:
One bucket of tomatoes
3 large onions
Preparation
-Wash tomatoes, cut and put in a bowl.
-Peel onions and cut them into chunks.
-Add onions to the diced tomatoes.
-Blend together into a puree.
-Transfer the puree into a large pot. If you do not have a large potcook in small portions.
-Cook on a medium heat for an hour and 30 minutes.
-Stir occasionally for every 10 to 15 minutes to make sure the bottom does not stick and burn.
-After that, turn the heat off and let the puree cool.
-Put in small bowls and store in a freezer. It can be kept in the freezer for up to six months or more. It is perfect for a busy family.
Benefits of tomato
• Helps protect brain health.
• Helps combat metabolic syndrome.
• Protects heart health.
• Helps prevent constipation.
• Helps prevent Type 2 diabetes.
• Reduces cancer risk.
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
